Healthy Eats at 30 Major League Baseball Parks

What could be worse than ballpark food, right? Never known for their healthy options (unless you count a handful of peanuts), baseball stadiums have gotten even more flak lately for everything from iffy hygiene practices to all-you-can-eat tickets.

Sure, eating greasy,

calorie-laden hot dogs or nachos can feel like part of the fun. And if it’s an occasional splurge, it’s probably fine.

But if you crave healthier fare, here are some baseball stadium choices that won’t crush you with calories.

Smart choice

: Grilled vegetable vegan panini

Why it’s healthy: Head over to the Panini Café and get this dish made with zucchini, carrots, mushrooms, tomatoes, and pesto sauce. Or try the vegan Chicago dog with onions, relish, and spicy mustard.

Calories: Although the calorie information for these dishes is not available, similar veggie-filled paninis have a calorie load of 300, and we estimate that the vegan Chicago dog has about 250 calories—around 150 less than the traditional stadium dog.

Smart choice

: Hand-carved roasted turkey sandwich

Why it’s healthy: The King Street Carvery uses lean, low-fat turkey to make these sandwiches. The servings are a little hefty, so start by simply eating half of one.

Calories: Although the vendor hasn’t tallied the number of calories in this sandwich, a low-calorie serving of roasted turkey on a sesame bun will set you back about 250 calories. Optional dressings (gravy, cranberry, and horseradish) can bring it up to nearly 800 calories.

Smart choice

: Vegetable lo mein

Why it’s healthy: Cardinal fans can choose from an assortment of veggies and watch them get whipped up with lo mein noodles or rice at one of several Asian stir-fry carts around the stadium. It’s fresh, healthy, and good entertainment during the seventh-inning stretch!

Calories: Although the calorie count varies according to the preparation, we estimate the range is 200 to 300.

Smart choice

: Veggie burger

Why it’s healthy: Levy Restaurants makes this black-bean burger with barbecue sauce on a whole-wheat bun. Black beans are a low-fat, fiber-rich food that will keep you satisfied until the ninth inning.

Calories: Most brand-name black-bean burgers have around 100 calories, a serving of barbecue sauce is about 50, and a whole-wheat bun is another 150, so we estimate that the total calories for the entire burger are in the ballpark of 300.

Smart choice

: Knish

Why it’s healthy: Skip Shake Shack (We know it’s hard!), and instead sink your teeth into an oven-baked potato knish from Gabila’s, sold at stands around the stadium. In a stadium that is brand-new, the knish is a NY institution that is sticking around!

Calories: This NY ballpark standby may seem indulgent, but it will cost you only about 180 calories.

Smart choice

: Campo’s veggie cheesesteak

Why it’s healthy: Voted the No. 1 Vegetarian Ballpark by PETA since 2007, this ballpark offers many delicious, veggie-packed meals. However, it wouldn’t be a trip to Philly without a cheesesteak sandwich. That’s why Campo’s makes one that uses vegan beef, peppers, onions, and cheese to cut down on saturated fat and provide all the savory goodness.

Calories: A simple hoagie roll with Campo’s fake steak has about 280 calories. Adding Cheez Whiz and grilled peppers will probably bring this closer to 380 calories.

Smart choice

: Sushi

Why it’s healthy: Sushi is a low-fat food containing bite-size amounts of lean protein, carbs, and even vegetables. Choose veggie sushi for a light snack or a salmon roll for something more filling.

Calories: At around 130 calories for a cucumber or salmon roll, sushi is a far better snacking option than a 1,200-calorie-plus bag of peanuts.

Smart choice

: "Infield Greens" build-your-own salad

Why it’s healthy: Make a custom-ordered salad from a wide variety of vegetables, plus tofu, shrimp, or chicken. Just be sure to avoid a hefty dose of cheese or Caesar dressing.

Calories: In general, we estimate that a salad would be about 150 calories, as long as you go for greens over cheese and use salad dressing sparingly. Including tofu or shrimp for protein adds 100 calories; 200 for the chicken.

Smart choice

: Curried chicken lettuce wrap

Why it’s healthy: This dish combines lean protein with plenty of veggies—radish, cucumber, and cherry tomatoes—plus low-cal cottage cheese. And if you’d rather have seafood, try the spicy shrimp cocktail, which contains poached and chilled shrimp, tomatoes, red onions, avocado, and plenty of guilt-free spices. Or taste a variety of sushi from one of the Healthy Plate Carts on the field and loge levels.

Calories: At 290 calories, the curried chicken lettuce wrap trumps most stadium staples in calorie count as well as originality.

Smart choice

: Turkey wrap

Why it’s healthy: Though Fenway Park offers veggie burger and veggie dog options, meat lovers can find a low-cal option at Boar’s Head Deli. Turkey is a low-fat and protein-rich meat that will keep you energized to cheer on the Red Sox. Just be sure to pile your wrap with tomatoes and lettuce to sneak in a few extra veggies.

Calories: Although the exact calorie content is unclear, in general, turkey wraps clock in at around 250 calories.

Smart choice

: Vegetarian sushi

Why it’s healthy: Pass on the stadium’s calorie-laden Skyline Chiliproducts in favor of sushi or a wrap stuffed with fresh veggies. If you’re looking for a lighter take on traditional ballpark fare, the stadium also sells veggie dogs.

Calories: At a mere 274 calories for the grilled vegetable wrap and 148 calories for the vegetarian sushi, you’ll be scoring home runs for health with these choices.

Smart choice

: Baked potato

Why it’s healthy: Not to be confused with the BBQ baked potato, the plain baked potato, offered by Rivals Sports Bar, is for the diet-conscious Royal fans. Potatoes are rich in resistant starch, a fiber that fills you up for a longer time, and vitamin C. But be sure to go easy on the butter, sour cream, and cheese.

Calories: Half a large baked potato has a mere 150 calories or so. A serving of butter and sour cream doubles the calories.

Smart choice

: Made-to-order pasta

Why it’s healthy: Craving something hearty? Visit the pasta cart in the On-Deck Station at Miller Park and choose cavatappi pasta, fresh vegetables, and Marinara sauce. Just be sure to monitor your portions as too much pasta won’t do your waistline any favors.

Calories: Although the exact calorie count for a pasta cart dish is not available, the entire meal should score you approximately 350 calories based on the calories in one serving of pasta, sauce, and veggies.

Smart choice

: Fresh fruit platter

Why it’s healthy: Goya Latin Café’s fruit platter contains an array of exotic fruit, including mango and kiwi, plus antioxidant-rich berries and grapes. Because the fruit is fresh and contains more than your typical melon mix, it makes an appealing alternative to ice cream.

Calories: While the vendor doesn't provide nutritional info, a serving of each of these delightful fruits adds up to about 300 calories.

Smart choice

: Grilled vegetable wrap

Why it’s healthy: Made with fresh seasonal vegetables, this low-fat snack, available at The Healthy Plate, will provide you with vitamin C from the red bell peppers, plus plenty of filling fiber. Also, using a wrap instead of a bun cuts calories and makes a neat way to take your veggies on the go.

Calories: Although the calories in this wrap haven’t been determined, similar wraps contain around 270 calories each.

Smart choice:

Vegetarian burrito

Why it’s healthy: Rosa’s Cantina offers a favorite Mexican dish that is chock-full of delicious veggies.

Calories: Unfortunately, vegetarian burritos generally clock in at around 800 calories, but they do deliver more vitamins and less fat and cholesterol than the non-vegetarian kind.

Smart choice

: Caesar salad wrap

Why it’s healthy: Oriole fans have a great lineup of vegetarian choices. But this Caesar salad wrap, available at High Topp stand, is filled with fresh greens and a tangy dressing.

Calories: Although the vendor doesn’t provide the nutritional information for this wrap, a serving of Caesar salad and a tortilla shell add up to about 400 calories.

Smart choice

: Roasted tomato hummus with pita chips

Why it’s healthy: Go Mediterranean with this flavor-packed snack. Hummus is a low-cal dip that’s a good source of protein and fiber. Plus pita chips generally contain less fat than tortilla chips, keeping this nibble figure-friendly.

Calories: We estimate that a serving of hummus and pita chips is 200 calories, making it as light as it is tasty.

Smart choice

: Wild Pacific salmon

Why it’s healthy: Trib Total Media Hall of Fame Club has really outdone itself. Its omega-3-rich fish is roasted on a cedar plank and seasoned with sea salt and cracked black pepper, so you get maximum heart-healthy benefits without unwanted fat.

Calories: Although the calorie content of Trib’s special recipe is not available, a serving of salmon (about 3.5 ounces) is around 150 calories.

Smart choice

: Food Network salad

Why it’s healthy: The Food Network designed a seasonal menu for Indian fans in the suites, including a salad with roasted tomatoes, fresh lettuce, and blue-cheese dressing. It combines veggies with a portion-controlled dressing. Other options include a watermelon, feta, and arugula salad; Mexican rice with chorizo; and southwestern Cobb salad.

Calories: One of the offerings for late-season games is a sun-dried tomato salad, which we estimate to have about 500 calories. Look forward to lighter fare early next season, like the tomato and blue cheese salad, for closer to 200 calories.

Smart choice

: Hot stir-fry veggie box

Why it’s healthy: Rogers Centre has an array of delicious ethnic food, but this dish at the Asian Noodle Box stand has hefty amounts of veggies—such as bell peppers—and lean protein, without a sodium-filled sauce. If you’re craving something more Mediterranean, try a platter of hummus, tabbouleh, olives, and flatbreads at Muddy York Market.

Calories: Consider this item a bit of a protein- and vitamin-packed splurge. Although the exact calorie information is not known, it could easily get up to about 500.

Smart choice

: Roasted vegetable spinach wrap

Why it’s healthy: Newly added to the healthy lineup at the stadium, this wrap is made with roasted veggies that seal in flavor, vitamins, and minerals. The spinach shell contributes to its savory satisfaction.

Calories: We estimate this wrap to be about 250 calories.

Smart choice

: Blackened salmon sandwich

Why it’s healthy: Sound Seafood makes a relatively heart-healthy sandwich that doesn't have the caloric extras, like cheese, found in other burgers.

Calories: The number of calories in this burger alternative isn’t known, but expect to consume around 300 calories based on recipes for other blackened salmon sandwiches.

Smart choice

: Pear and strawberry salad

Why it’s healthy: This salad, sold at the stadium’s club level, is far from boring. Mesclun provides vitamin A and iron, while strawberries and pears add vitamin C. Plus, who could resist the candied pecans and light sprinkling of blue cheese?

Calories: Although the exact calorie information for this salad is not available, a serving of the greens, strawberries, pears, candied nuts, and cheese would tally up to about 450 calories.

Smart choice

: Veggie kebabs

Why it’s healthy: Available at the State Fair Classics stand on The Pavilion behind outfield, this dish is seasoned with pesto and contains summer squash and bell peppers, which are rich in antioxidants.

Calories: An order of two veggie kebabs is an estimated 600 calories. Though it may be the caloric equivalent of two hot dogs, this dish delivers more vitamins.

Smart choice

: Fish tacos

Why it’s healthy: Head to Fresco Fish Taco at the First Base Food Court for seasoned and grilled mahimahi with low-cal cabbage slaw and tropical pineapple salsa. You can have the queso dip, but opt for the salsa to cut calories.

Calories: One fish taco has 140 calories, making this option a light bite.

Smart choice

: Mushroom quesadilla

Why it’s healthy: The Braves Chop House offers this veggie quesadilla with plenty of low-cal mushrooms. Ask them to go easy on the cheese to cut out saturated fat.

Calories: Although the calories in the Chop House recipe aren’t available, veggie quesadillas tend to run between 200 and 300 calories, depending on how much cheese they have.

Smart choice

: Whole-wheat edamame bao

Why it’s healthy: Available at Wow Bao on the main concourse, these dumpling-like Chinese snacks are full of fiber from the whole-wheat bun and protein from the edamame. And with less than 200 calories a bao, they are a light way to do ballpark fare, if you limit your portions.

Calories: One whole-wheat bao will set you back only 150 calories, while the meat-filled options range from 160 to 190 calories.

Smart choice

: Chopped vegetable salad

Why it’s healthy: Forget iceberg lettuce, this salad, sold in the stadium’s main concourse, is packed with romaine and spinach to provide the folate found in dark leafy greens. The salad is topped off with ditalini pasta, olives, garbanzo beans, carrots, red onions, cucumbers, blue cheese, tomatoes, and homemade red-wine vinaigrette.

Calories: We estimate that this salad contains 240 to 340 calories, depending on how much vinaigrette dressing you douse it with.

Smart choices

: Chef salad with turkey and cheddar

Why it’s healthy: This salad contains veggies, protein, and calcium, and is one of many low-cal offerings at the new home of the NY Yankees. Others are veggie sushi rolls, Kozy Shack pudding, and fresh fruit from Melissa’s Farmer’s Market Stand.

Because New York City requires restaurants, including Yankee Stadium, to post nutritional info, you’ll know what you’re missing when you skip the 2,473-calorie souvenir bucket of popcorn.

Calories: The chef salad is only 241 calories.